SOME TRICKS TO LOSE FAT !!

Have a healthy breakfast
The breakfast is the most important meal of the day. Without a proper breakfast the body’s metabolism slows down & thus poses a problem in cutting down calories. 

Snack on nuts
Stay away from fried and salted nuts but you can munch on raw, unsalted ones — almonds, and walnuts. These have essential  fiber, protein, fat, minerals and micro-nutrient. Instead of taking high sugar and fat snacks turn on to these nuts which are rich in monounsaturated fatty acids & thus good for heart also. 

Eat five or six small meals or snacks a day instead of three large meals

Eating small & frequent meals makes fuller for longer & thus helps in controlling the appetite. 

Walk for 45 minutes a day

Duke University study founded that 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. 

Eat most of your meals at home

 You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants offer very large portion sizes.

Moreover, the food prepared at home can be customized as per the requirement low fat, low sugar etc. 

Eat slowly and calmly

 Sip water frequently. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food & this will help in controlling your appetite. 

Snacking fresh fruits & vegetables

Keep a bowl of fresh fruits every time on your dining table. This will help in avoiding high sugar & high fat snacks. Moreover, relying on fruits as snacks is good to control your hunger panks & even gain lots of vitamins & minerals. 

Eat fruit instead of drinking fruit juice

 Fruit juices do not contain fiber content in them & thus are absorbed readily. Also, they do not provide satiety. On the other eating whole fruit can make us fuller  for longer. 

Do not eat to express love, tame stress, and relieve boredom 

Eat only when you feel hungry do not eat when you feel bored or you have nothing to do. Also people tend to eat more when they are stressed.

Always Include Protein

Make sure you eat some protein with every meal – it’s the most satiating nutrient. If you eat oatmeal for breakfast, be sure to add some protein to it to make it more balanced and filling. Proteins take much time to be absorbed in the body & thus we do not feel hungry for quite sometime. 

Control the portion sizes

Apart from the quality of food we are eating it is important to keep in mind the quantity or the portion sizes of the food. The portion sizes help in controlling the extra calories. Prefer eating small portion sizes of sugary & fatty foods instead of big ones. On the other hand increase the portion sizes of salads, vegetables etc to curb down hunger. 

Know Your ANDI Scores

Eat foods (fruits and vegetables) with high ANDI (Aggregate Nutrient Density Index) scores. The five most nutrient dense veggies are kale, watercress, collard greens, and spinach. The five most nutrient dense fruits are strawberries, blackberries, plums, raspberries, and blueberries. When you eat foods that are highest in nutrients, you are putting the highest quality “fuel” into your body. 

Avoid Alcohol

Alcoholic beverages contain 7 kcal/gm. If you are trying to lose weight, eliminate alcohol from your diet as it is high in calories & barely has an nutrient. 

Eliminate Temptations

The common saying is “out of sight, out of mind” so eliminate all the temptations from your sight and eventually all temptations will be out of your mind.

Hara Hachi Bu – Eat Until 80 Percent Full

The Japanese have a great expression concerning healthy eating habits: “Hara hachi bu,” which means “Eat until 80 percent full.” Try eating your next meal until you’re 80 percent full. Take slower bites, chew carefully, and make sure you spend at least 20 minutes eating and enjoying your food slowly. 

Don’t Drink Your Calories

Avoid juices, high sugar sodas, and sugary alcoholic beverages. These drinks contain high sugar content & barely any nutrient thus poses a threat to your health. Instead, drink water and unsweetened tea (hot or iced). 

Eat salads

Eating salads provide fiber & thus satiety so one should eat atleast one full plate of salad every day.

Happy Eating :-)